Friyahhh08042023

Warmup

Core - Tabata

Strength

Every 3:00 for 6 sets:

3 back squats– Increase loading across as many sets as possible.– Percentages may range from 65-85%.

WOD

AMRAP 10:

7 muscle-ups

7 devils presses (35/50 lb)–

Use two DBs.

Level2

AMRAP 10:

7 chest-to-bar pull-ups

7 ring dips

7 devil’s presses (25/35 lb)–

Use two dumbbells.

Level3

AMRAP 10:

7 ring rows

7 elevated ring push-ups

7 devil’s presses (10/15 lb)

– Use two dumbbells.

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